Confusion Over Cardio
The many exercise options for conditioning the cardiovascular system causes frequent debates about which exercises are better than others.
This argument discusses steady-state cardio versus high-intensity interval training, as many fitness experts have biases toward either depending on their preferences.
The back-and-forth between the two types of training can leave many confused about which program to start and whether they’re wasting their time.
In bodybuilding, cardio should never become excessive to the point of muscle loss. In other athletic pursuits, lean body mass preservation may not be a priority over performance (i.e., marathon running).
The training methods of both steady state and HIIT can meet the objective of maintaining lean muscle, but each has its own benefits.
Timing is extremely important when choosing one over the other, since you want your training to be efficient and to reach your goal in the shortest amount of time possible.
How & When to Use Steady State Cardio
Cardiovascular exercise is an important factor for fat loss, but the two different types serve their purpose.
Steady-state cardio differs from HIIT in that low-intensity exercise targets fat, while high-intensity exercise targets glycogen and/or carbs.
It’s much easier to recover from steady state cardio than high intensity, which benefits those that are doing heavy resistance training combined with their cardio sessions.
The workload from lifting requires time for recovery, and HIIT can make those periods longer than normal. To prevent compromising your weight training, you would need to minimize the number of HIIT sessions performed each week.
Another benefit to steady state is that it increases the body’s capacity to mobilize and use fat fuel.
Performing HIIT exercises before you’re capable of mobilizing fat would not be optimal, since you would be targeting your glycogen stores rather than your fat stores.
This is because steady-state cardio activates the AMPK pathway, whereas high-intensity exerciseactivates the mTOR pathway. When the latter is activated, this is great for muscle hypertrophy, but fat burning becomes a secondary priority.
People who are overweight with a BMI >25 would benefit from starting with steady-state cardiovascular training, as it optimizes fat loss while building muscle definition through weight training.
Individuals with a BMI < 25 are more likely to mobilize fat more easily and would benefit from occasional HIIT sessions throughout the week when cutting (see How to Effectively Perform HIIT Cardio).
How to Perform Steady State Cardio
To start steady cardio, begin slowly and increase frequency each week. Steady-state exercise would be walking either outdoors or on a treadmill at a fixed pace.
While walking about throughout the day, you can track your steps in addition to your cardio sessions using your Health app on your iPhone or a fitness tracker. Aim for 8,000 steps initially, then build up to around 13,000 per day.
You also want to optimize your steady-state cardio by progressing the intensity gradually. The treadmill can be inclined up to 15 degrees, which will improve your VO2 max and maximize fat burn during your session.
The Wrap Up
Both steady-state cardio and high-intensity interval training have their place in conditioning the body for fat loss while preserving muscle. HIIT cardio burns a lot of calories from carbohydrates, but it’s optimal to use steady-state cardio to mobilize fat stores first (especially if fat loss has been difficult in the past). Focus on gradually increasing your walking each week and increasing the intensity to see great results when combined with your diet.
